Side Bends

Parsva Sukhasana

Seated Side Bend

Turn with us into the gentle flow of our Parsva Sukhasana Uncovered. Like a gentle river flowing calmly through the urban hustle, this twisted easy pose brings calm and harmony into your urban life.

Category: Side Bends

Side Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Side Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Seated Side Bend has its own unique effects on these vayus.

Vyana Vayu – Expansion and Opening

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Vyana Vayu, the energy that spreads through the entire body, plays a central role in Parsva Sukhasana. This pose fosters the expansion and distribution of energy throughout the entire body, supports the harmonious connection of the various body parts and strengthens the feeling of balance and wholeness. As you practice Parsva Sukhasana, Vyana Vayu ensures that the energy is distributed evenly, whereby a feeling of integration and complete connectedness arises.

Prana Vayu – Expansion of Consciousness

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Prana Vayu, the ascending life energy, is activated in Parsva Sukhasana through the deep breathing and the opening of the ribcage. This pose supports the intake of life energy that streams into the body and directs itself inward. Prana Vayu helps enliven the energy system and open the heart, which fosters a feeling of inner expansion and liveliness.

Udana Vayu – The Ascending Energy

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Udana Vayu, the energy that ascends in the throat and head area, is activated in Parsva Sukhasana through the upright posture and the stretching of the upper body. This pose supports the flow of energy upward, fosters self-expression and mental clarity. Udana Vayu helps raise the mind and strengthen communication, which leads to a feeling of lightness and expressiveness.

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Energy Centers

CHAKRAS

Muladhara Chakra (Root Chakra)

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Muladhara, also known as the root chakra, lies at the base of your spine. It embodies our feeling of safety and stability. Through the grounding and the lateral stretch in Parsva Sukhasana, Muladhara is stimulated and fosters a feeling of connectedness and trust.

Swadhisthana Chakra (Sacral Chakra)

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Swadhisthana, the sacral chakra, is located in the lower abdomen and stands for creativity and emotional intelligence. Parsva Sukhasana, through its gentle hip opening, can help release blockages in this chakra and unleash your creative energy.

Manipura Chakra (Solar Plexus Chakra)

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Manipura, the solar plexus chakra, lies in the area of the navel and represents our self-worth and our ability to assert ourselves. Through the lateral stretch and twist in Parsva Sukhasana, Manipura can be stimulated, whereby your inner fire is kindled.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha is the physical layer of our being, our body. Through performing Parsva Sukhasana, you stretch and strengthen your musculature, improve your posture and strengthen your joints.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha is the energetic layer in which our prana (life energy) flows. Parsva Sukhasana helps improve the flow of energy in the body, especially in the area of the solar plexus, which can increase your vitality.

Manomaya Kosha (Mental Body)

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Manomaya Kosha is the mental layer that encompasses our thoughts and emotions. Through the practice of Parsva Sukhasana, you could experience an improvement of your mental clarity and your focus. Perhaps you notice that you are more concentrated at work and less influenced by distractions.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha is the level of deeper intuition and awareness. Through the practice of Parsva Sukhasana, we can establish a deeper connection to this layer, which helps us make more intuitive decisions.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha is the deepest layer of our being, the place of inner bliss. Parsva Sukhasana can help us dive into this layer and experience a feeling of deep peace and bliss.

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Body Constitution

DOSHAS

Vata

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Parsva Sukhasana also has a calming effect on the Vata dosha. The calm, grounding nature of this asana can help calm the fast and often fleeting Vata. If you often feel restless or anxious, which can be a sign of high Vata, the practice of Parsva Sukhasana could help you feel more grounded and calmer.

Pitta

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This asana can also balance the Pitta dosha. It fosters coolness and serenity, which counteracts the fiery and intense Pitta. If you notice that you often feel irritated or angry, signs of high Pitta, the practice of Parsva Sukhasana could help you attain a feeling of calm and balance.

Kapha

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The seated side posture (Parsva Sukhasana) can be a balance for the Kapha dosha. This asana generates movement and stimulation that can help break through the sluggishness that is often connected with an excess of Kapha. Someone with high Kapha could find that after the practice of Parsva Sukhasana they are less sluggish and more motivated to tackle their day.

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Key Information for Correct Execution

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1Begin in the simple cross-legged seat or in the heel seat. You can also slide a blanket under the buttocks to keep the spine upright and hold the sitting bones firmly on the floor.

2On the inhalation, straighten up and extend both arms upward.

3On the exhalation, place your left hand on the floor next to you.

4Press with the lower palm back into your right buttock and turn the upper body further toward the ceiling.

5Draw the shoulders away from the ears and look up to the ceiling under your right armpit.

6Breathe deeply into the right flank and feel the opening of the intercostal musculature.

7Keep both sitting bones firmly on the floor.

8Stay in the pose for 5-10 breaths.

9Come back to the center with the inhalation and then switch the side.

Common Mistakes

Common mistakes in this pose are that both halves of the buttocks are not firmly anchored on the floor, the shoulders are too close to the ears and the neck is not long enough.

Our Tip

A tip for this pose is to use the lower hand to push yourself into the opposite buttock and thus anchor both sitting bones well. Make sure that the shoulders are relaxed and the neck stays long while you enjoy the opening of the flanks. Breathe consciously and keep the spine upright to experience the full effect of the pose.

Variations

• Instead of the cross-legged seat, you can alternatively also sit in the heel seat. • If you want to go further, you can place your right elbow on the floor and turn the upper body even further.

Physical Effect

Flexibility and Strength

Parsva Sukhasana fosters both flexibility and strength. This position stretches the quadratus lumborum, the deep-lying muscle in the lower back, as well as the lateral parts of the torso. It also strengthens the deep abdominal musculature, the so-called transversus abdominis. With regular practice, this can help ease back pain and foster a healthy posture.

Digestion-Promoting

This asana gently stimulates the internal organs, including the liver, spleen and the digestive tract. The slight twist in the torso massages these organs, fosters circulation and can improve digestion with regular practice.

Joint Mobility

Parsva Sukhasana increases the mobility in the spine, the hips and the shoulders. This asana demands a slight twist of the spine that reaches from the lower lumbar spine to the cervical vertebra. This movement can increase the flexibility of the spine and release tension in neck and shoulders.

Effects on Psyche and Emotions

Crystallization of Thoughts

The Parsva Sukhasana asana supports the improvement of concentration and fosters clear thinking. Through positioning the body in a way that fosters looking inward, it can help focus on the present moment. This is especially helpful in times when the feeling of distraction or restlessness gains the upper hand.

Emotional Protection

Parsva Sukhasana can also evoke a feeling of emotional safety. As the body is folded into itself, this can evoke a feeling of self-embrace and protection.

Inner Calm

The asana also fosters inner calm and serenity. Through the focused breathing and the calm nature of this posture, it can help you linger in a state of stillness and calm. If you find yourself in a phase of restlessness or anxiety, this asana can help you anchor yourself in the waves of emotional turbulence and find an inner stillness.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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